Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
12 Calorie Bike @ moderate pace
Bottoms Up KB Walk 50 Feet Left
Bottoms Up KB Walk 50 Feet Right
6 Bottoms Up KB Press Left
6 Bottoms Up KB Press Right
12 Russian KBS
24 Shoulder Taps
Metcon
A.: Metcon (Time)
Teams Of 2 (1 Works/1 Rests):
For Time:
30 Calorie Bike
60 Ball Slams (30/20)
30 Hand Stand Pushups (Hand Release Pushups)
60 KBS (1.5/1.0)
60 Total KB Front Rack Lunges (1.5/1.0)
800 M Run (200 M Splits)
30 Hand Stand Pushups (Hand Release Pushups)
60 KBS (1.5/1.0)
30 Calorie Bike
60 Ball Slams (30/20)
